GIRLS GIRLS GIRLS

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (Time)

Rx+

3 Rnds Cindy

5 Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats (95/65lbs)

1 Rnd Eva

800m Run

30 KB Swings (32/24kgs)

30 Pullups Rx

3 Rnds Cindy

5 Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats (75/55lbs)

1 Rnd Eva

800m Run

30 KB Swings (24/16kgs)

30 Pullups Fitness

3 Rnds Cindy

5 Jumping Pullups

10 Pushups

15 Air Squats

2 Rnds Nancy

400m Run

15 OH Squats

1 Rnd Eva

800m Run

20 KB Swings

30 Jumping Pullups